CFWUx2 
20:52

1km row;
5 rnds
20 thd back extentions
20 jetpack rack crunches;
1 km row
22:32

21:12
No rower. 100 SDHP (45#) per row. 

21:01 hip extension 

Sin GHD, hice 25 air force situps y 20 extensiones de espalda lentas y controladas cada ronda. Terrible el dolor y los calambres en los erectores lumbares.
Modifiqué tb el remo por corridas de 800m. 28 min 54seg. En la agronomía el cielo al atardecer durante el WOD fue un regalo a los ojos.

M/42/140lb

RX - 18:23 (2:00 split on rows)

27:00 but I swapped the rows for 800m runs and added 24 overhead squats at 95lb before and after the ghd work. (48 total) Runs were 3:58/4:17(had to stop and walk on the second one, but finished strong) Added stuff on account of missing yesterday, first 24 ohs unbroken but took +90s, then 15/9. 

185#43%176cm

Rx'd
55/M
20:29

M/26/5'8"/170lb
CrossFit AFK

23:18 - Rx (Back extensions are definitely what I do not want to come out of the hopper. They are always paired with stuff that is hard too, like running, wall balls, and rowing. Never paired with something fun like push press. First row was about 3:45, did the back extensions in 3-5 sets mostly. Sit-up unbroken. Last row felt painstakingly slow, almost got off the tower at the 300m mark to shake off my legs, but stayed on. Around the 700m mark I was able to pick up the pace to a normal rowing speed for me. Finished that last row in about 4-minutes.)

16:30 Rx

F 55 126lbs

17:22

SC to 5 rounds 20/20 hip ext on bench/⚓SU...17:38

20:00

used a conventional back extension at the regular gym and did v-ups for GHDSU. Good one

M/29/6’1”/200lbs

23:40
5:00 bike

58 yo m 5’5” 155lbs

Beginner Option:
For time:
Row 500 meters
Then, 3 rounds of:
15 back extensions
6 GHD sit-ups, to parallel
10 sit-ups
Then, row 500 meters

11:57

21:06 Rx

Sub’d GHDs with 32 ab mat sit-ups. Abs still recovering from 220502 GHDs I did a couple weeks ago. 

Row 1,000 meters
Then, 5 rounds of:
20 back extensions
32 ab mat sit-ups
Then, row 1,000 meters

22:52

Still working back up after 6 weeks off. 
13:22
500m row
5 rounds
10 DL 135
8 GHD sit-up 
500m row. 

55lb OHS
18 total OHS

i was so bad today.

17:5X Rx.

Easy on first row (sub 4:00),
tried to focus on mechanics on GHD,
will not comment second row (still sub 4:00). #no_core_at_all 😂

17:12rx

3 rounds in the middle
16:20

Rx'ish: 22:31

Did back extensions with the same makeshift GHD setup in my garage. Not entirely sure how effective it was but I felt it around the middle of the back like Chris described.  Couldn't really go too fast on the GHDs and extensions because of the rig, but rows were 3:35 and 3:32 respectively.

17:35

1000m Row (3:49.2)
4rds (9:59)
20 Back Ext
16 GHD Sit-ups 
1000m Row (3:47)

GWU: Full Body Rot
~600mJog/10RingRow/10Pushup/10Sqt
with 14lb vest

SPWU: Row Tech+WU
KB Jefferson Curls+Back Ext WU
Medball Good Mornings+GHD Sit-up WU

COOLDOWN: Back and Stomach

Modified, using a 20 kg bar and 2x 9,5 kg DB:
--
For time:
100 DB SDLHP
Then, 5 rounds of:
20 barbell good mornings 
20 GHD sit-ups from bench 
Then, 100 DB SDLHP
TIME: 27'38
--
Peace.

Rx
16:14

My hamstrings 😫
M/30s/222lbs

19:22 Rx’d

I enjoyed this one. Haven't come across very many wods that included back extensions.
Completed the immediate option. 19:55

Rx’d: 17:59

M 51/215/6’
Subbed 120 sdhp with a #50 kettlebell for each row.  20 good mornings and 20 abmat sit-ups for back extensions and ghd sit-ups.  17:53.

M/47/6'2"/185#

Rx'd 
18:22

Finally demo-ing back extensions when they say back extensions.  I remember when they always said back extensions but they meant hip extensions...

Subbed 800m runs for 1K rows, 14:42. 

This was nearly identical to when I did it with rows (14:52).  First run came in about 3:30, second run was 5 or 10 seconds slower.  Went pretty much straight through on the work.

49m/5'10"/180

16:33
Fun one. 

1000 m row (4:25)
5 rounds 
20 back extension 
16 GHD Sit-ups 
1000 m row(4:36)

1000 meters row 4:30
5 rounds of:
15 BXT
10 GHD
1000 meters row 4:19
18:22

23:40

M50
1k 4:11
5 rds 
20 Back Extension 
16 Med Ball Ab Mat 20ln
1k 4:00! PR!

Rx 23:52

Back extension technique was sketchy. We don't do those very often. Also - it took about 15-20 secs each round to switch my cheap, inefficient roman chair between back-x and GHDs.

Intermediate: 25:02

completed at local Y, so no GHD. used a back extension there, but my starting position was at a 45 degree angle. ROM was 90 degrees however. subbed DB anchored feet / bench for GHD sit-ups.

16:03.

3:54 and 3:57 for rows. those back extensions were a taxing last 5 every round!

If I ate breakfast before I worked out, I would have thrown up today! 
Rx 17:34
3:46 and 3:47 on rows

ReDid 5 hours later 
20:49 did 8 rounds 250/13/10
Total row 7:17

Beginner Option:
For time:12:07
Row 500 meters
Then, 3 rounds of:
15  Standing hip extension 
6 AB mat 
10 sit-ups

Sub/scale:
800m Run for rows
20 45lb barbell good mornings
22 butterfly abmat sit-ups 

16:51

1000 m row (4:37)
5 rounds 
20 back extension 
16 GHD Sit-ups 
1000 m row(4:27)

Heimdall A
Complete as many reps as possible in
10minutes of:
5 strict pull-ups
5 strict ring-dips
10 one-leg squats alternationg
-10R

Champions Club Scaling Notes

RANT
Midline stability is a term that means controlling the spine in any position and in any orientation. So the GHD sit-up practices midline stability by keeping it rigid through a big range of motion and a large load (long lever), and the back extension practices midline stability by knowing which portion is moving and which portion is still. And keeping your butt squeezed on the back extensions keeps your pelvis neutral and protects your lower back. If you feel these in the middle of your back (still a little below the t-spine), then you're doing them right.

WORKOUT THEMES
Monostructural, stamina to the midline, pulling from the hips, midline stability, global extension/flexion. Also the rep scheme celebrates the new year, I'm assuming.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM								x

HEAVY

SCALING FOR LIMITING FACTORS
Stamina - 2 rounds for time of: 1000m row, 50 back extensions, 40 GHD sit-ups
Endurance - 5 rounds for time of: 400m row, 20 back extensions, 16 GHD sit-ups
Coordination - 5 rounds for time of: 400m run, 20 hip extensions, 16 kb swings (practice GHD sit-up in warmup)

MY STUFF
15:03, subbed 1000m run for row. First time doing back extensions in a while. Definitely a different stimulus than hip extensions

GENERAL FEAR LEVEL: 7